唯一必學的技巧：讓食物在炒鍋或平底鍋上不再沾鍋

家常料理

2026 年 6 月 19 日

我們都曾遇過因為食物黏在平底鍋或炒鍋上而造成的糟糕髒亂。也許是煎魚煎到變成沒有魚皮，或是米飯或麵條結成無法刷洗乾淨的硬殼，或是煎蛋被迫成為碎蛋，因為它無法從鍋中脫離，還有肉塊的碎屑久久卡住，邊看邊黑焦，無助地看著。

這種沮喪感真的存在！

我保證這篇文章會保持短小甜美，告訴你唯一在廚房中需要的技巧，能讓食物不會黏在你的鍋子或炒鍋上。不需要任何特別的器材或配料！

那秘密是什麼？

只要在加入油之前，先把你的鍋子或炒鍋預熱。

讓我再深入一點解釋。

為什麼這個技巧有效

我希望自己足夠聰明，能用更科學的細節來解釋這個技巧，但我只能說出我所知道的。所有的鍋、鍋具和炒鍋，都有紋路——金屬表面的微小凸起與凹陷，肉眼有時看不見。這些紋路在你每次清洗炒鍋或平底鍋時會困住水分。

當你適當地預熱鍋具——在這個情況下，我們建議加熱至開始冒煙的程度——就能消除金屬中的水分。

可能還有其他原因，但我不是能把分子講清楚的科學家。（如果你正好是那樣的科學家，歡迎在評論中說說看！）但我確信這個技巧有效，且每次都有效。

更新：在讀者的協助下，我們也發現預熱炒鍋會使鍋內的油邊油受熱，一旦油的溫度超過冒煙點，油中的碳會與金屬結合，填補鍋子不平表面的縫隙，形成更光滑且不多孔的表面。這也是調味過程（上油與加熱鍋子）之所以有效的原因。

How to Properly Preheat Your Wok To Keep Food from Sticking

needless to say, always start with a clean wok or pan! It also helps to have a high-quality durable carbon steel wok or cast iron pan (note: this method does NOT work with non-stick pans, which cannot be safely heated above certain temperatures). If you are using a well seasoned wok, your chances for successful non-stick cooking using this method is even better!

不要說，其實從乾淨的炒鍋或平底鍋開始就對了！此外，使用高品質、耐用的碳鋼炒鍋或鑄鐵鍋也很有幫助（注意：此方法不適用於不黏鍋的鍋具，這類鍋具在高溫下無法安全加熱）。如果你使用的是經過良好調味的炒鍋，你透過這種方法實現不黏烹飪的機會會更高！

So, when you set it over the heat, how do you know when a pan or wok is hot enough? Simply heat until the wok starts to smoke.

那麼，當你把它放在熱源上時，怎麼知道鍋子是否已經足夠燙？只要加熱直到炒鍋開始冒煙即可。

You don’t want to start a fire or anything, but once you see light tendrils of smoke rising up, it’s hot enough, and you can proceed with adding your choice of oil (choose one that is good for high heat cooking, like avocado oil or canola oil).

你當然不想引發火災，但一旦看到細細的煙霧升起，就表明鍋子已經夠熱，你就可以加入你選擇的油（選擇適合高溫烹飪的油，例如酪梨油或油菜籽油）。

If you find it difficult to see smoke, you can flick a couple of drops of water into your heated pan/wok. When it’s hot enough, the water drops will roll / jump around the pan like little pearls.

如果你發現不容易看見煙霧，可以往已加熱的鍋中滴幾滴水。當足夠熱時，水滴會像小珍珠一樣在鍋中滾動或跳躍。

You can see what this looks like in the photo below (this is a carbon steel wok, but you get the idea. We poured in quite a bit of water, so that you could see the effect more clearly in the photo):

Just make sure to cook off the water drops before adding oil, or the oil will splatter.

一定要在加入油之前把水滴煮發，否則油會濺濕。

It is also important to remember that raw proteins typically don’t want to be flipped or moved around before they’re adequately seared or browned. It doesn’t matter how you preheat your pan if you try to flip an egg before a light crust forms!

Is This Cooking Technique Safe?

Some of you might be concerned about oil temperatures being too high, which can render certain cooking oils unhealthy. Or maybe your recipe calls for low or medium heat to start.

不用擔心！一旦你把炒鍋或平底鍋預熱到煙點後，可以降低火力，讓鍋子冷卻一點再加入油，接著再加熱至你想要的溫度。

But if you are cooking proteins like egg, fish, or a pork chop, heat up the oil a bit after preheating the pan/wok before adding them in.

Also, REPEAT: this trick does not apply to non-stick woks or pans! Heating non-stick cookware to the smoking point can damage the non-stick coating and become unhealthy.

此外，重申：此技巧不適用於不沾鍋或不粘鍋！將不粘鍋煮到冒煙點會損壞不粘塗層，並可能變得不安全。

All the more reason to switch to a more durable carbon steel wok or cast-iron skillet!